Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Frozen Broccoli Spears	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	31% 0.5g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	29.2% 11g	38g per day for Men 19-50 years
Protein	21.7% 12g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	25% 226μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	93% 373μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	301% 271mg	370% 333mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.7% 5.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	16.3% 163mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	35.7% 2.86mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	15.4% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.5% 234mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	9.7% 359g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Balsam-pear , Pods per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Balsam-pear , Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Balsam-pear , Pods:

• 14 ounces of Frozen Broccoli Spears have 2.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Balsam-pear , Pods.
• Both Frozen Broccoli Spears and Balsam-pear , Pods provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per 14 ounces.
• Both Frozen Broccoli Spears as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Balsam-pear , Pods:

• 14 ounces of Frozen Broccoli Spears have 2.2 times more Calcium, 1.7 times more Iron, 2.9 times more Manganese, 1.9 times more Phosphorus and 9.5 times more Selenium than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain 2.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Balsam-pear , Pods contain similar levels of Copper, Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 1.4 times more Carbohydrate and 3.1 times more Protein than Balsam-pear , Pods.
• Both Frozen Broccoli Spears and Balsam-pear , Pods offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in 14 ounces.